Arvada

Our Hyrox / Endurance class is built to improve stamina, speed, and overall work capacity for endurance races and athletic performance. Each session combines purposeful conditioning with strength-based training to build a stronger engine, support healthy movement, and help you perform better across running, Hyrox-style events, and sport-specific endurance demands.

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Hyrox Programming Week of Oct 12th:

Week 1 / 5 Peaking Cycle

101226 - Monday:
A. Conditioning
4 Sets
1000m Run
Rest 90sec
---
Time Cap: 30min

B. Strength Accessory
3 Sets:
8 Single DB Bulgarian Split Squats + 8 Bulgarian RDL (e/s
12/12 Single-Leg Calf Raises
:30s Side Plank (e/s)
---
Rest 1-2min between sets.
___

101326 - Tuesday:
A. Contrast Strength / Power
Every 3:00 x 4 Sets:
3 Back Squat @ 75% (move it fast)
5 Box Jumps (max height, step down)
150m Ski or Row Sprint (under :35)
---
Speed squats, not grinders. Jumps springy, then empty the tank on the erg.

Every 3:00 x 4 Sets:
3 Deadlift @ 80% (conventional, no trap bars)
6 Bounding Broad Jumps (max distance)
150m Ski or Row Sprint (under :35)
---
Lift heavy, explode, sprint.

B. Finisher
2 Sets:
:30s Side Plank (e/s)
10 Deadbugs (e/s)
___

101426 - Wednesday:
A. Conditioning
0:00-8:00:
50 Wall Balls (20/14)
With time remaining, AMRAP:
12/9 Cal Echo Bike
8 Burpee to Target

8:00-10:00:
2:00 Easy Bike (shakeout)

10:00-28:00:
Every 6:00 x 3 Sets:
15/12 Cal Row
50yds Sled Push (5/3 plates)
15/12 Cal Ski
50yds Sled Pull (rope)

28:00-30:00:
2:00 Easy Bike (shakeout)

30:00-38:00:
50 Wall Balls (20/14)
With time remaining, AMRAP:
12/10 Cal Ski
8 Box Jump Step Down (24"/20")

At 38:00:
800m Run (easy, shakeout pace)

___

101526 - Thursday:
A. Conditioning @ 75-80%
0:00-6:00:
20 Cal Echo Bike
25m Reverse Sled Drag (4/2 plates)
60yds Sandbag Walking Lunges (100/75)

6:00-12:00:
500m Row
25m Sled Pull (rope)
100m Farmer Carry (70s/53s)

12:00-18:00:
20 Cal Echo Bike
25m Reverse Sled Drag (4/2 plates)
60yds Sandbag Walking Lunges (100/75)

18:00-24:00:
500m Ski
25m Sled Pull (rope)
100m Farmer Carry (70s/53s)

24:00-30:00:
20 Cal Echo Bike
25m Reverse Sled Drag (4/2 plates)
60yds Sandbag Walking Lunges (100/75)

30:00-36:00:
500m Row
25m Sled Pull (rope)
100m Farmer Carry (70s/53s)
___

101626 - Friday:
A. Conditioning:
5 Sets
60yds Sled Push (5/3 Plates)
800m Run @ Goal Race Pace
Rest 2min
---
Time Cap: 40min
___

101726 - Saturday Throwdown:
A. Team Workout (Teams of 3)
For Time - 40:00 Cap:
12x 100m Run Relay (4/4/4)
120 Cal Ski/Row/Bike
50 Synchro Reverse Lunges
10 Synchro Push-ups

9x 100m Relay (3/3/3)
100 Cal Ski/Row/Bike
40 Synchro Reverse Lunges
20 Synchro Push-ups

6x 100m Relay (2/2/2)
80 Cal Ski/Row/Bike
30 Synchro Reverse Lunges
30 Synchro Push-ups

3x 100m Relay (1/1/1)
60 Cal Ski/Row/Bike
20 Synchro Reverse Lunges
40 Synchro Push-ups

400m Team Run
40 Cal Ski/Row/Bike
10 Synchro Reverse Lunges
50 Synchro Push-ups


Lifting

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I certify that I have adequate insurance to cover any injury or damage I may cause or suffer while participating, or else I agree to bear the costs of such injury or damage to myself. I further certify that I am willing to assume the risk of any medical or physical condition I may have. I expressly agree that the foregoing release, waiver and indemnity agreement is intended to be as broad and inclusive as permitted by the law of the State in which the Arsenal Health and Fitness is located and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect. I acknowledge that the training schedule and fees are set up on a contractual basis. If I choose to cancel, I understand that I am still responsible for any payments due.

RECOVERY SERVICES: In addition to the above, I understand the risks associated with the use of the recovery services offered at the Arsenal Health and Fitness, including but not limited to the sauna, cold plunge, cryotherapy, red light therapy and compression therapy. I understand that I should not use the recovery services if I have any of the following conditions: pregnancy, severe atherosclerosis, Raynaud’s syndrome, uncontrolled seizures, fever, unstable angina, cold allergy, acute kidney and urinary tract disease, open wounds, severe anemia, and/or acute heart attack. I understand that Arsenal Health and Fitness  does not provide medical treatment, therapy services, or medical advice.

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I have read the above release and waiver of liability and fully understand its content. I am legally competent to sign and voluntarily agree to the terms and conditions stated above.



Endurance/Hyrox (Arvada)

About this event

101226 - Monday:
A. Conditioning
4 Sets
1000m Run
Rest 90sec

B. Strength Accessory
3 Sets:
8 Single DB Bulgarian Split Squats + 8 Bulgarian RDL (e/s
12/12 Single-Leg Calf Raises
:30s Side Plank (e/s)

101326 - Tuesday:
A. Contrast Strength / Power
Every 3:00 x 4 Sets:
3 Back Squat @ 75% (move it fast)
5 Box Jumps (max height, step down)
150m Ski or Row Sprint (under :35)

Every 3:00 x 4 Sets:
3 Deadlift @ 80% (conventional, no trap bars)
6 Bounding Broad Jumps (max distance)
150m Ski or Row Sprint (under :35)

101626 - Friday:
A. Conditioning:
5 Sets
60yds Sled Push (5/3 Plates)
800m Run @ Goal Race Pace
Rest 2min

Cancellation policy

Endurance/Hyrox (Arvada)

About this event

101226 - Monday: A. Conditioning 4 Sets 1000m Run Rest 90sec

B. Strength Accessory 3 Sets: 8 Single DB Bulgarian Split Squats + 8 Bulgarian RDL (e/s 12/12 Single-Leg Calf Raises :30s Side Plank (e/s)

101326 - Tuesday: A. Contrast Strength / Power Every 3:00 x 4 Sets: 3 Back Squat @ 75% (move it fast) 5 Box Jumps (max height, step down) 150m Ski or Row Sprint (under :35)

Every 3:00 x 4 Sets: 3 Deadlift @ 80% (conventional, no trap bars) 6 Bounding Broad Jumps (max distance) 150m Ski or Row Sprint (under :35)